flex friday: my favorite BOOTY workout

the last #flexfriday of 2017. wow. it’s so crazy to me that this year has already come and gone…but more on that in a post to come! today, i wanted to share my favorite BOOTY DAY workout. i asked y’all a while back on instagram if personal workouts was something y’all wanted to see & you said YES. so here we go!

i wrote this one as i went one day, and it hurt so good i just had to share it. if any of you out there are certified personal trainers & you see some way to better improve this routine, shoot me an email! if any of you babes have questions on any of these exercises, don’t be afraid to drop me a comment, email, DM, whatever!

4×10 (each leg) – bulgarian split squats

i like to use the barbell for this, but dumbbells work too if you need to go a little lighter.

3×10 – barbell pulse squats

in a wide sumo stance, squat down, pulse twice & then stand up fully. really really SQUEEZE.

4×12 – straight leg deadlifts with deficit

stand on a box to get a deeper stretch. you can use a plate, weighted EZ bar or dumbbell.

4×15 – seated hamstring curl

slow & controlled & SQUEEZE, SQUEEZE, SQUEEZE.

3×10 – abductor machine (pushing legs apart)

i like to lift up off the seat so that i’m in a squat position when i do these. you’ll be able to do a bit heavier weight & a better stretch. just don’t forget to hold on the the weight stack in front of you. lol

finish up with 15-20 minutes of gooooood stretching.

thank me later when your BOOTAY is on FIREEEE. 😉

what’s your favorite booty day exercise? let me know in the comments!! see you in 2018, lovebugs!

top: Old Navy / leggings: BCG at Academy / sneakers: Nike / lips: MAC Velvet Teddy


flex friday: why you NEED a thigh gap.

okay, i know what you’re thinking. “wow, emily, you’re being kinda shallow…hypocritical even.” well lucky for you that title was some MAJOR clickbait and this flex friday post isn’t about why you NEED a thigh gap, but rather why you DON’T.

truth time: i caught myself obsessing over my body again. the thought that my legs were too big, that i needed to lose weight, and that i didn’t “look good” anymore…whatever that means.

i feel like every post i write like this (or anyone else writes for that matter) always comes back around to killing comparison. and i’m kinda okay with it because i know it’s something i need to keep hearing, so i know someone else needs to hear it too.

first off, i don’t understand body fads. in the 50s, curvy was “in.” then stick thin was the thing. now it’s the big butts and itty bitty waists. well let me tell you what’s really “in”…YOU. YOUR BODY. your beautifully and wonderfully made body. something i’ve had to realize is that we are all built completely different. we carry weight in different places. some build muscle faster than others. i have pretty muscular legs and arms, thanks to sports all my life and my bodybuilding phase. i’m not going to have teenie, little legs like the girl’s i compare myself to. AND THAT’S OKAY.

i love my muscular body. i love being strong, but i also love being healthy. so yeah, i may not ever have a thigh gap, or the tiniest waist, or the most capped shoulders because i don’t want to starve myself to get them. AND THAT’S OKAY.

see a trend here? god made you in his perfect image.

“I praise you, for I am fearfully and wonderfully made.
Wonderful are your works;
    my soul knows it very well.”

psalm 139:14

top: Romwe / leggings: Adidas Originals / sneaks: Nike

flex friday: bye bye bodybuilding

wow, this post has been a long time coming. i’m sure you can figure out the topic of this flex friday just from the title, but today i’ll be sharing why i’m giving up bodybuilding for good. honestly, i thought i’d be competing in bodybuilding shows for the next couple of years, but it’s funny how god has different plans in mind. Read More